Does the Galveston Diet Actually Work for Menopause and Beyond?

October 31, 2025 •

4 min read

According to a 2020 review of multiple trials, intermittent fasting, a key component of the Galveston Diet, can lead to significant weight loss. The Galveston Diet actually works for many by combining intermittent fasting with an anti-inflammatory, low-carb approach, but clinical research on the diet specifically is still limited.

Quick Summary

The Galveston Diet combines intermittent fasting and anti-inflammatory eating to address menopausal weight gain. While no specific studies exist on the diet, its core components have shown effectiveness for weight loss and inflammation reduction.

Key Points

Component-Based Effectiveness: While no clinical trials exist on the Galveston Diet specifically, its core components—intermittent fasting, low-carb eating, and an anti-inflammatory focus—are individually supported by research for weight loss and health benefits.
Addresses Hormonal Changes: The diet is designed to help women combat midlife weight gain and inflammation that traditional calorie counting might not address, focusing on hormonal balance through food choices and eating windows.
Success is Possible: Many testimonials from users report successful weight loss, reduced inflammation, and improvements in menopause symptoms like brain fog and hot flashes when following the plan.
Sustainability Concerns: The diet's restrictive nature and strict fasting windows can be challenging to maintain long-term for some individuals, leading to potential dropout and weight regain.
Consider the Downside: Potential drawbacks include a lack of fiber on the low-carb phase and the high cost of the program's materials.
Consult a Professional: Experts advise consulting with a healthcare professional before starting due to the diet's restrictive elements and potential health risks for specific individuals, such as those with diabetes or a history of eating disorders.

What is the Galveston Diet?

Created by Dr. Mary Claire Haver, a board-certified OB/GYN, the Galveston Diet is a weight management program designed primarily to help women navigate the hormonal changes and weight gain associated with perimenopause and menopause. Dr. Haver developed the program after realizing that the standard "eat less, move more" advice was ineffective for many of her midlife patients facing stubborn abdominal fat. The diet is built on three main pillars: intermittent fasting, anti-inflammatory nutrition, and a high-fat, low-carb approach to shift the body's primary fuel source.

The Three Core Pillars

Intermittent Fasting (16:8 Method): Participants are instructed to fast for 16 hours and eat all meals within an 8-hour window each day. This helps create a calorie deficit naturally and is believed to reduce inflammation and regulate hormones.
Anti-Inflammatory Nutrition: The diet emphasizes consuming whole, unprocessed, nutrient-dense foods that fight inflammation. This includes omega-3-rich fatty fish, leafy greens, berries, nuts, and healthy fats like olive oil. Inflammatory foods like processed grains, added sugars, artificial ingredients, and refined vegetable oils are restricted.
Fuel Refocus: In the initial, more restrictive phase, the diet adopts a very high-fat, moderate-protein, and low-carb macronutrient ratio to encourage the body to burn fat for fuel instead of glucose from carbohydrates. Over time, more complex carbohydrates are reintroduced in moderation for long-term sustainability.

Evidence for the Galveston Diet's Effectiveness

While there is a lack of specific, peer-reviewed clinical trials on the Galveston Diet itself, the individual components of the program are backed by scientific research.

Intermittent Fasting:

Studies have shown that intermittent fasting (IF) can be an effective strategy for weight loss, including reducing belly fat and waist circumference.
One review of 27 trials on IF for weight loss found that participants lost 0.8% to 13% of their baseline body weight.
IF may also offer additional benefits such as reduced inflammation and improved insulin resistance.

Anti-Inflammatory Diet:

An eating pattern focused on anti-inflammatory foods is a well-regarded approach to general health and disease prevention, similar to the Mediterranean diet.
Minimizing processed foods, added sugars, and refined grains can help lower chronic inflammation, which is linked to conditions like obesity, heart disease, and diabetes.

Macronutrient Focus (High Fat/Low Carb):

Research suggests that low-carb or very low-calorie diets can be effective for weight and fat loss, especially in the short term.
The diet's emphasis on healthy fats can increase satiety and support hormone production.

Comparison with other approaches


Feature	Galveston Diet	Mediterranean Diet	Traditional Calorie Restriction
Core Philosophy	Combines intermittent fasting with anti-inflammatory, low-carb/high-fat eating.	Emphasizes whole foods, lean proteins, healthy fats, and a wide variety of fruits and vegetables.	Focuses solely on creating a calorie deficit to lose weight.
Carb Intake	Very low in the initial phase, with a gradual increase of complex carbs.	Moderate, including whole grains, legumes, and most fruits.	Varies, can include any food as long as it fits within calorie goals.
Fasting	Mandatory 16:8 intermittent fasting.	Not a requirement or core part of the diet.	Not a requirement.
Processed Foods	Strictly limited.	Avoided or limited.	Can be included if they fit within calorie count.
Scientific Evidence	Anecdotal results and evidence for its components, but no direct clinical trials.	Extensive, long-term research supports its benefits for overall health, longevity, and weight management.	Proven to cause weight loss through caloric deficit, but can be less sustainable and doesn't always address inflammation.

The Drawbacks and Considerations

While the Galveston Diet has shown promising anecdotal success, there are several important factors to consider before starting.

Sustainability and Restrictiveness: For some, the restrictive nature of a low-carb, intermittent fasting regimen can be challenging to maintain long-term. The strict time windows and food limitations can make social events and dining out difficult. Once the diet is stopped, weight regain is possible if old habits return.
Lack of Direct Research: The diet's creators market it as evidence-based, but this is based on research into its individual components rather than the specific Galveston program itself. The absence of long-term clinical studies means its specific claims, especially regarding hormone balancing in menopause, are not yet definitively proven.
Nutrient Deficiencies: A very low-carb approach can lead to a lower fiber intake, which is crucial for gut and heart health. Followers may need to focus specifically on fiber-rich, low-carb options like non-starchy vegetables, berries, and avocados to compensate.
Potential Health Risks: The high-fat aspect might not be suitable for everyone, including those with cholesterol concerns or gallbladder issues. Intermittent fasting is also not recommended for individuals with a history of eating disorders, diabetes, or those who are pregnant or breastfeeding.

Conclusion: Does the Galveston Diet Work?

Based on the available evidence and expert reviews, the Galveston Diet can be an effective method for weight loss and improving overall health for many people, especially those in midlife experiencing menopausal changes. The core components of the diet—intermittent fasting and an anti-inflammatory, whole-foods approach—are supported by scientific research for their general health benefits. Many people report significant anecdotal success, experiencing weight loss and improvements in symptoms like bloating, energy, and mental clarity. However, the program's success relies on consistency and the ability to maintain a fairly restrictive eating pattern. The lack of specific, long-term clinical trials on the program itself means its targeted claims regarding menopause symptoms are not definitively proven, though testimonials suggest positive effects. As with any dietary change, consulting with a healthcare provider or a registered dietitian is highly recommended to ensure it's the right and safest choice for your individual health profile. The best approach may be to adopt the diet's core principles of eating whole, anti-inflammatory foods and practicing time-restricted eating, rather than adhering to the more rigid macronutrient ratios, for more sustainable, long-term success.

Frequently Asked Questions

The Galveston Diet operates on three core principles: 16:8 intermittent fasting (eating within an 8-hour window), prioritizing anti-inflammatory whole foods, and a 'Fuel Refocus' that shifts the body toward burning fat through a low-carb, high-fat macronutrient balance.

Yes, many people report weight loss on the Galveston Diet, primarily due to the effectiveness of its core components like intermittent fasting and a low-carb approach in creating a calorie deficit and reducing inflammation. However, results vary by individual, and the diet itself lacks specific clinical studies.

While the Galveston Diet's initial 'Fuel Refocus' phase is high-fat and low-carb, similar to Keto, it is not the same. The Galveston Diet is less restrictive on carbohydrates long-term and focuses heavily on anti-inflammatory food choices, which is not a primary focus of traditional Keto.

The diet encourages a wide variety of whole foods, including leafy greens, vegetables, berries, lean proteins (fish, chicken), healthy fats (avocado, olive oil, nuts, seeds), legumes, and whole grains.

The diet restricts processed foods, added sugars, refined grains, fried foods, artificial ingredients, and inflammatory oils.

Potential downsides include the high cost of the program, the difficulty of sustaining a restrictive plan, potential low fiber intake, and the risk of overeating during the feeding window. The intermittent fasting aspect is also unsuitable for certain individuals with pre-existing health conditions.

Many users report experiencing positive changes within the first few weeks, such as reduced bloating, increased energy, and better mental clarity. Significant weight loss may take longer, and individual results will vary.